Burnout Recovery: 8 Tips for Improving Sleep and Overcoming Exhaustion

Sleep disturbances affect two-thirds of people at some point in their lives. For those experiencing burnout, sleep issues can be particularly challenging and persistent. Burnout is characterised by emotional, physical, and mental exhaustion, often combined with cynicism and reduced personal efficacy. Sleep recovery is an essential first step in burnout resolution.

The "Wired but Tired" Phenomenon

Burnout often leads to a state known as "wired but tired," where you feel completely exhausted yet unable to relax or sleep. This state is characterised by:

• Physical exhaustion, coupled with an inability to fall or stay asleep

• Mental hyperactivity - preventing relaxation

• Sleep disturbances, including insomnia

• Emotional imbalance, leading to irritability and mood swings

 These symptoms can create a vicious cycle, exacerbating burnout and further reducing sleep quality.

 Causes of "Wired but Tired"

These characteristics combine to result in difficulty concentrating, memory problems, and a sense of being overwhelmed… all of which reduce your effectiveness and performance. This perpetuates the burnout cycle, as the issues with your sleep exacerbate your chronic exhaustion, increase your stress, and further reduce your sense of personal efficacy.

As you can see, sleep and burnout are interconnected – burnout causes sleep disturbance, and sleep problems exacerbate burnout. To recover from burnout, breaking this cycle early is critical.

So…what causes wired but tired?

1.    Chronic stress: prolonged stress triggers hormones that keep you alert even when rest is needed.

2.    Overworking: excessive work hours and competing priorities deplete energy levels.

3.    Lifestyle factors: poor nutrition, lack of exercise, and insufficient relaxation time affect rest capacity.

4.    Mental health issues: anxiety and depression can cause restlessness despite fatigue.

5.    Poor sleep hygiene: irregular sleep schedules and excessive screen time can disrupt natural sleep patterns.

The Importance of Sleep in Burnout Recovery

Sleep is crucial for burnout recovery for several reasons:

1. Physical restoration: Sleep helps repair and rejuvenate the body, boosting immune function and regulating hormones.

2. Emotional regulation: Quality sleep stabilises mood and increases resilience to stressors.

3. Cognitive function: Sleep improves memory consolidation, problem-solving, and decision-making abilities.

4. Stress reduction: Deep sleep promotes relaxation and lowers cortisol levels.

 After I’d crashed into burnout, I went from sleeping a couple of hours a night to sleeping around 13 hours a day. Bed at night, unable to keep my eyes open, then up with the school alarm – only to be back in bed an hour later when my girls left for school. I wouldn’t wake back up until it was time for the return school run.

I couldn’t have stayed awake for longer, even if I wanted to. So, step number 1 in the early days of burnout recovery:

Sleep as often as you need, for as long as you need.

In the early stages of burnout recovery, prioritise sleep. Allow yourself to sleep as much as your body needs and then gradually, you can normalise your sleep patterns.

When your body is feeling replenished you will know. Over a period of weeks, I’d slowly get up from my ‘second sleep’ earlier, which meant longer periods awake for other burnout recovery activities (which I’ll be covering in future posts). After three months, I was averaging eight hours’ sleep a night with an hour’s nap during the day. After six months, I was back to my pre-burnout ‘normal’ of around six and a half hours of sleep every night. I used the following 8 tips for regaining my sleep pattern:

8 Top Tips for Improving Sleep

1. Limit stimulants: Reduce caffeine, nicotine, and alcohol consumption, especially before bedtime.

2. Reduce screen time: Avoid electronic devices before bed to prevent blue light interference with melatonin production.

3. Establish a consistent sleep schedule: Go to bed and wake up at the same time every day to regulate your circadian rhythm.

4. Practice mindfulness and journaling: Use techniques like box-breathing or Yoga Nidra before bed. Journal for 15 minutes to clear your mind, addressing worries and focusing on gratitude.

5. End the day with relaxation: Engage in calming activities like reading, meditation, or gentle stretches to signal your body it's time to wind down.

6. Improve your sleep environment: Ensure your bedroom is comfortable, quiet, and dark. Invest in a quality pillow and maintain an appropriate room temperature.

7. Live a balanced life: Maintain a healthy diet and regular exercise routine to support overall well-being and improve sleep quality.

8. Accept wakefulness: Recognise your natural sleep needs and don't panic if you experience occasional sleepless nights. Use relaxation techniques instead of worrying about lack of sleep.

Conclusion

Prioritising sleep is essential for burnout recovery. By understanding the role of sleep in physical, emotional, and cognitive well-being, you can take proactive steps to improve sleep quality and overcome burnout. Remember that quality sleep is not a luxury but a fundamental aspect of self-care and resilience. Listen to your body, adjust your habits, and create an environment conducive to restful sleep.

By implementing these strategies and focusing on sleep improvement, you can break the cycle of burnout and begin your journey towards recovery and renewed well-being.